Ashamed

Don't be ashamed. You've taken the right step in looking for ways to lose the weight. You do not need to exercise to lose weight--you just need to eat fewer calories than you burn. You burn calories just by living. There are a bunch of helpful links here: http://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-diet-and-weight-loss-help-must-reads#latest

I boils down to setting up your account to get the correct # of calories you should be eating, buy a digital kitchen scale & weigh all your solid food in grams & log them, measure out all your liquids in measuring cups or spoons & log them. Make sure you are not eating more calories than MFP told you to eat. Make sure the log entries you select actually match the package--many of them are wrong since they are entered by other users.

You can eat whatever you like & lose the weight as long as you stay under your calorie goal. You do not have to make a bunch of radical changes to your foods. You will probably find that you do make changes along the way simply to get more "bang for your buck" by choosing lower calorie options. Many people play with the amount of protein, fiber, carbs, or fat that they eat to find out what helps them stay full for longer. Don't think everything has to change at once. Little changes will still get you where you need to be.

You can do it!!

I found that if I change too much too fast I'll just stop everything and gain it all back again. So, I'm a fan of baby steps. Start with your beverages, like substituting one soda for an equal amount of water. The Mio water flavoring pouches helped me to kick soda for water and now I can drink plain water at almost any temperature. In the mean time, log your food here as honestly and as accurately as possible. When you are ready, start looking at the trends and what little tweaks you can make, like one less snack bags of chips and one more bag of fresh veggies. As for excerize, start slow by just walking and work on your distance and speed. I'm lucky that the weather is finally turning and I have a large regional park a few miles away.

Slow and steady will win, have faith in yourself. You won't be perfect every day, and that's ok! Log everything and learn. Bounce around these forums and read, you will learn tips and tricks and what scams to stay away from.

Good luck! You can do it!